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Wednesday 1st May 2019

For Time: 4 Thrusters 60/42.5kg 1 Rope Climb 8 Thrusters 60/42.5kg 2 Rope Climbs 12 Thrusters 60/42.5kg 3 Rope Climbs Then directly into 75 Wall Balls 20/14lb

Saturday 27th April 2019

Team WOD shared between 2-3 people (tag in and out as needed) 2 x: 25 Strict HSPU 20 Deadlifts 60/42.5kg 15 Overhead Squats 60/42.5kg 10 Burpee Box Jump Overs 24/20” 800m row (1600m Bike) *Every 2 min 30 sec hollow hold

Friday 26th April 2019

EMOM: 14 min Even: Power Clean + Hang Power Clean Odd: 30 Double Unders Extra Gains: 5-4-3-2-1 Bar Muscle Ups Push Jerks 70/50kg

Thursday 25th April 2019

7:30am Class Only ANZAC DAY “MURPH” 1 mile run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile run

Wednesday 24th April 2019

1 ¼ Front Squat (https://barbend.com/one-and-quarter-squat-training/) 2-2-2-2-2 Ab finisher Extra Gains 9 Cal Assault Bike 12 DB Hang Clean & Jerk (6 each side) 22.5/15kg 15 Box Jumps 24/20”

Monday 22nd April 2019

AMRAP in 12 min: Buy In 800m Run then AMRAP in the time remaining: 12 Deadlift 100/70kg 9 Ball Slams 15/12/kg 6 Toes to bar

Saturday 20th April 2019

PARTNER WOD: 10-1 Squat Cleans 50/35 100m Run Tag in and out. Partner 1 completes 10 reps and the run, then partner 2 does the same, then they change to 9 reps etc all the way down to 1.

Thursday 18th April 2019

AMRAP in 20 min: 20 Pull Ups 20 Double Unders 20 Sit Ups 20 Double Unders 20 KB Swings 24/16kg 20 Double Unders 20 Wall balls 20 Double Unders

Wednesday 18th April 2019

Strict Press 2-2-2-2-2 Push Press 2-2-2-2-2 Ab finisher 3 rounds (rest 90 sec between sets): Ascending ladder: 2 Scissors 2 straight arm bar raises 4 scissors 4 straight arm bar raises 6 scissors 6 straight arm bar raises (Can use PVC, TB, fractional plates, hands face ceiling) Extra Gains #2 Deadlift 3-3-3-3-3

Tuesday 16th April 2019

5 Rounds, each for time (cap of 4 min per round): 10 Cal Row 10 Alternating DB Snatch 22.5/15kg 10 Box Jump Overs 24/20” Rest min of 3 min after each round

Monday 15th April 2019

Clean & Jerk EMOM for 7 min: Min 1: 70% Min 2: 75% Min 3: 80% Min 4: Rest Min 5: 75% Min 6: 80% Min 7: 85% Spend a further 8 min to find 1RM “Grace” 30 Clean & Jerks 60/42.5kg Extra Gains #1 3 RFT: 10 Front squat 70/50kg 10 HSPU 10 TTB

Saturday 13th April 2019

TEAM WOD: In teams of 2-3 complete: At the start and every 2 min 5 burpees 100 Thrusters 42.5/30kg 50 Toes to bar 100 Double Unders 50 Overhead Squats 42.5/30kg 100 Pull Ups 50 Ball Slams 15/12kg 100m Run x 10 Relay style

Friday 12th April 2019

“Fight Gone Bad” Min 1: Wall Balls 20/14lb Min 2: Sumo DLHP 35/25kg Min 3: Box Jumps 24/20” Min 4: Push Press 35/25kg Min 5: Row Calories

Thursday 11th April 2019

Warm up to a heavy triple Hang Power Clean “DT” 5x: 12 Deadlifts 70/47.5kg 9 Hang Power Cleans 80/47.5kg 6 Push Jerks 70/47.5kg

Wednesday 10th April 2019

Front Squat 5-5-3-3-3-1-1 Body Armour Challenge 10-8-6-4-2 Hollow Hold Snow Angel V Up Push Up Extra Gains #2 AMRAP in 10 min: 13/10 Assault Bike Calories 20 Alt DB Snatch 22.5/15kg 30 Double Unders (Unbroken)

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